Batch Cooked Chicken Biryani

Recipe by Joe Jones,medium Prep: 20 minutes,Cooking: 35 minutes,Serves: 8

This delicious and nutritious one pot meal is great for making in larger amounts. It can be frozen into smaller portions ready to be used when needed.

The combination of carbs, protein and a variety of veg provides a balanced dish for lunch, dinner or is great as part of a buffet or picnic.

Ingredients

SERVINGS 8

Ingredients

  • 1kg skinless chicken breast or thighs, cut into bite-sized chunks
  • 200g broccoli, cut into very small florets
  • 200g cauliflower, cut into very small florets
  • 200g courgettes, diced
  • 200g frozen peas
  • 2 medium onions, diced
  • 2 carrots, peeled and diced
  • 4 garlic cloves, crushed
  • 2 tablespoons vegetable (rapeseed) oil
  • 1 thumb-sized piece of fresh ginger, peeled and grated
  • 200g Madras curry paste
  • 500g Basmati rice

To make the stock

  • 2 chicken stock cubes
  • 1.5 litres freshly boiled water

Utensils

  • Chopping board
  • Garlic crusher
  • Grater
  • Kitchen scales
  • Knife
  • Knife for preparing raw meat
  • Large saucepan
  • Measuring jug
  • Raw meat chopping board
  • Vegetable peeler
  • Wooden spoon

Instructions

Method

  1. Heat the oil in a large saucepan on a high heat
  2. Add the chopped onions and cook for 3 minutes, stirring regularly so they don't burn
  3. Add the chicken and cook for 5 minutes, turning regularly until browned on all sides
  4. Add the carrots and cook for another 3 mins, stirring well
  5. Add the garlic, ginger and curry paste and cook for another 2-3 minutes, stirring all the time
  6. Add the rice to the pan, stirring for 2 mins until well coated in the oil
  7. Pour in the chicken stock, bring to the boil and boil for around 6-8 minutes, stirring now and then, until most of the liquid has been absorbed
  8. Reduce the heat to a simmer, then add the broccoli, cauliflower and courgettes and stir well
  9. Place a lid on the pan and simmer for 8-10 minutes until the chicken, veg and rice are all cooked through and all the liquid is absorbed
  10. Stir the frozen peas into the mix and cook for another few minutes until the peas are tender before serving straight away
  11. *If freezing: Allow to cool, before dividing into two-portion foil trays with lids before freezing
  12. The day before needed, defrost fully in the fridge overnight. Once defrosted add a splash of water and cover loosely with foil
  13. Preheat the oven to 200ᵒC/gas mark 6 and reheat for 30 minutes, or until hot all the way through

Nutrition

  • Energy

    1695kj 405kcal 20.25%
  • Fat

    12.6g 18%
  • Saturates

    1.21g 6%
  • Sugars

    0.0g 0%
  • Salt

    1.9g 32%

Carbohydrate

Rice is a great source of starchy (complex) carbohydrate, providing our bodies with slow release energy and important nutrients such as vitamins minerals and fibre.

Protein

Chicken is a good source of lean protein, which is important for many functions in the body, such as providing structure, growth and repair.

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